Whole-Wheat Spaghetti with Swiss Chard
Whole-Wheat Spaghetti with Swiss Chard brings tender greens and garlic together with the subtle tang of capers and lemon, balanced by a salty Parmesan finish. The whole-wheat pasta adds a nutty backbone, making each bite hearty yet light. Perfect for a quick weeknight dinner or a simple lunch that still feels special.
- Prep10 mins
- Cook15 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Whole-Wheat Spaghetti with Swiss Chard, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 29 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 52
- Heart Health
- 84
- Metabolic
- 56
- Digestive
- 32
- Inflammatory
- 37
- Performance
- 47
- General Wellness
- 1
Fill a large pot with lightly salted water and bring it to a rolling boil. Add the spaghetti and return to a boil. Cook the spaghetti uncovered, stirring occasionally, until slightly firm, about 8 minutes. Drain well in a colander set in the sink.
- 2
Meanwhile, heat oil in a large skillet over medium heat. Stir in the garlic and cook until softened, 1 minute. Add the Swiss chard; cook and stir until the chard stems are tender. (You can add some hot pasta water and cover the pan to help steam the chard.)
- 3
Stir the hot spaghetti and capers into the chard mixture; season with lemon juice, salt, and black pepper. Sprinkle with Parmesan cheese to serve.
- Calories 503.05 kcal High 25%
- Protein 19.51 g Good Source 39%
- Carbohydrate 71.58 g 26%
- Total Fat 18.3 g High 23%
- Saturated Fat 4.0 g High 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 10.95 mg Low Source 4%
- Sodium 395.33 mg Moderate 17%
- Dietary Fiber 12.38 g Good Source 44%
- Total Sugars 2.82 g --
- Added Sugars 0.09 g Low Source 0%
- Calcium 349.61 mg Good Source 27%
- Iron 7.38 mg Good Source 41%
- Potassium 950.73 mg Good Source 20%
- Vitamin A 0.09 mcg Low Source 0%
- Vitamin C 9.93 mg Moderate 11%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
- Wheat 🌾
- Gluten
- Garlic 🧄
About This Recipe
Whole Wheat Spaghetti with Swiss Chard is made with 9 ingredients and serves 2. It takes about 25 mins and is rated easy. Key ingredients include Black Pepper, Capers, Chopped Spinach, and Extra Virgin Olive Oil. Each serving provides about 503.05 kcal, and is a good source of protein.
Recipe Questions
- What is Whole-Wheat Spaghetti with Swiss Chard made of?
- The main ingredients are Black Pepper, Capers, Chopped Spinach, Extra-Virgin Olive Oil, Garlic. The full list of 9 is above.
- How long does it take to make Whole-Wheat Spaghetti with Swiss Chard?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 503.05 kcal. The full nutrition breakdown is above.
- Is Whole-Wheat Spaghetti with Swiss Chard easy to make?
- This recipe is rated easy, with 9 ingredients and 3 steps.
- Is Whole-Wheat Spaghetti with Swiss Chard healthy?
- Whole-Wheat Spaghetti with Swiss Chard has an easyChef Pro health score of 51/100. Per serving, it provides 503.05 calories and 19.51 g of protein, or 39% of the Daily Value. It is a good source of dietary fiber, calcium, iron and potassium. Worth noting per serving: sodium at 395.33 mg (17% of the Daily Value) and saturated fat at 4.0 g (20% of the Daily Value). It contains Citrus, Milk, Wheat, Gluten and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required